Friday, December 27, 2013

From The Raving Fans Dept. - No Pink Dumbbells Boot Camp

Cassie Williams, NPD member since 2011

Love this place! I've been taking classes for 2 years and I feel fantastic! I'm stronger than I have ever been.

When I started, I had never done a "real" pushup in my life. Next step, learning to love those pushups.

Burpees used to kill me and now I love them!

Seriously, you get what you put into it. Mickey can make the workouts as challenging as you can handle. She is super-knowledgeable and can adjust the workout if you aren't able to do everything.

The camaraderie makes it more fun.  The small class sizes help keep you accountable and safe.

Give it a try if you are up for it!


Wednesday, December 11, 2013

Gift Selections For Your Favorite Fitness Buff

Here are a few gift suggestions for the fitness buffs in your life.

A fitness related gift is a great option for someone who already works out or for someone who has expressed interest in getting started. However, giving such a gift to someone because YOU want them to exercise is a bad idea.

That being said, let's get started.

Gymboss Interval Timer 

I'm a huge fan of the Gymboss. I know there are lots of interval apps for smartphones but I'm old school and not a fan of dragging your phone along to a workout. Besides the fact that it can get damaged, there are people who cannot resist checking their Facebook or email when they should be focusing solely on their workout.

I'm not usually not one of those people who gets off on gadgets but I love my Gymboss. Interval training is a great form of exercise and the Gymboss is an inexpensive and convenient way to keep track of your intervals.

To get the most out of your workout, you need to focus on the exercise at hand. Trying to keep track of the time is an unnecessary distraction, which the Gymboss eliminates.

You can set it for 1 time or 2 different times. Want to do something different than counting reps or doing steady state cardio? Perform your exercises for a specific amount of time rather than a certain number of reps. For example, if you're doing a circuit, you can program the Gymboss to beep every 30 seconds or set it for 30 seconds of work and 5 or 10 seconds to transition to the next exercise.

For cardio intervals, program it for 30 seconds work and 60 seconds recovery or any combination of times. There is also a handy clip and it comes in multiple colors.

You can get a Gymboss here.

Personal Training

Personal training is a great gift for the beginner or the experienced exerciser.

The safest and most effective way for a novice to get started is to have a program designed specifically for them and to learn to do the exercises correctly from a qualified professional.

Experienced exercisers often get into a rut of doing the same things over and over. A new workout routine can not only eliminate mental boredom but can also jump start their fitness results.

Personal training will generally run around $40-$100 per one-hour session, with most trainers offering discounts for multiple sessions. Half-hour sessions are also usually available.

If you're in Lancaster, you can call me at (717) 509-7777 for more information and to pick up gift certificates. I train both women and men. 

Small Group Training

If your fitness enthusiast enjoys exercising with others, small group training is a great option. You get the instructional benefits of personal training along with the support and camaraderie of a group.

At Body & Soul, I offer No Pink Dumbbells Fitness Boot Camp. This program is designed for women and men who want to get fit but don’t want to spend hours a day exercising. The training sessions are challenging but are adapted for the fitness level of the participants.

You can get more details at

Ironmaster Quick Lock Adjustable Dumbbell System

If you are buying for someone who wants to work out at home and doesn't have the space or the resources for a fully equipped dumbbells rack, consider the
Ironmaster Quick Lock Adjustable Dumbbell System. It adjusts from 5-75 pounds, in 2 1/2 lb increments, and gets glowing reviews.

These adjustable dumbbells are not cheap but I hesitate to recommend other brands due to numerous complaints about them coming apart. Safety is paramount when you're lifting weighted objects over your body.

Check them out here ==> Ironmaster 75 lb Quick Lock Adjustable Dumbbell System

Road ID 

If you're buying a gift for a runner, cyclist, hiker, or triathlete (or if you're one yourself), check out Road ID. This gear could save a life. In the event of an accident where the injured person can't speak for themselves, their Road ID will. Available in multiple different styles.

RoadID is not just a piece of gear - it's peace of mind. Get it here.

TRX® Training System

Suspension training is becoming more and more popular. The TRX is a portable workout system that allows the user to use his/her own body weight to perform a variety of strength, flexibility, endurance and balance exercises.

The TRX provides a great total body workout for athletes, beginners, military personnel and all levels of fitness enthusiasts. The package comes with everything you need to get started: a ceiling or wall anchor, the adjustable straps, training tips and a comprehensive full body workout that can be adapted as your fitness improves.

Get the TRX at


Sunday, December 8, 2013

Collected Fitness Wisdom #60

Hey, let's do some math. Thanksgiving and Christmas are 48 hours out of 8,760. So, it's NOT the holidays that are wreaking your progress each year... it's your mindset.

~ Mike Whitfield

When people focus on the scales as the single indicator of success they set themselves up for some real motivational challenges.

When we take stock of our whole lives we start to realize that we may be sleeping much better, have more energy, feel less fatigued, be able to walk, hike or bike longer, or simply get up off the floor or out of a chair with greater ease.

~Michael Arloski

When it comes to your body, I think that the things you’re bad at are just as important as those you’re good at. In many ways, they may be more important. For one thing, the things you’re bad at, those that are hard for you, have much greater potential to allow for progress, both psychologically and physically.

~ John Romaniello

Instead of having an "Off" & "On" switch when it comes to your nutrition think of it as a sliding scale or a dial. You can take it one notch up to dial it in for an event or competition. Or dial it back to still eat healthy but enjoy an occasional splurge guilt free. Be careful not to switch "off" letting go of all of your healthy habits that got you to where you are. Just turn the dial one notch.

~ Rachel Cosgrove


Monday, December 2, 2013

3rd Annual "Toys for Tots" Workout

No Pink Dumbbells Boot Camp member, Becky Reever, is organizing her third annual group workout to benefit Toys for Tots.

When: Saturday, December 7, 2013
Time: 9:00 AM
Minimum donation: One new, unwrapped toy
Where: Body & Soul Fitness Studio

All fitness levels are invited. Exercises will be adapted or substituted, as needed. Anyone 12 and older is welcome to participate.

Please spread the word among your friends, family, neighbors, and co-workers.

The workout will last approximately 45-60 minutes, including warmup and cooldown.

Join us! You'll get a great workout, burn fat, and get to hang out with other cool people. :-)

2012 Toys for Tots Workout participants

Body & Soul Fitness Studio
618 Columbia Avenue
Lancaster, PA 17603

Plenty of free parking

Call Mickey at (717) 509-7777 to register, for directions, or for more information.